P90X nutrition plan

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CHICKEN PITA-LEVEL 12 ounces boneless, skinless chicken breast 1 whole wheat pita 1-1/2 ounces low-fat feta cheese, crumbled 1/4 cup tomato, chopped 2 tablespoons red onion, chopped 1/4 cup cucumber, peeled and chopped squeeze of lemon 677 Calories (kcal) 15 g Total Fat (20% calories from fat) 92 g Protein 41 g Carbohydrate 235 mg Cholesterol 1,041 mg Sodium 2. 1. Grill or bake chicken breast in Pyrex dish at 350 degrees for approximatelyJMnutes. 3. 2. Cool chicken and cube into 1-inch pieces. r. ' ' i 3. Place in pita and add all other ingredients. Squeeze lemon over top. 5. LEVEL I See previous page LEVEL II See previous page LEVEL III J P r °te//7, 1 carbohydrate, L St he 9etable, 1 dairy • SHRIMP PASTA POMODORO-LEVEU 7 tablespoon olive oil 1 tablespoon garlic, chopped 2 tablespoons fat-free chicken broth, low sodium 1/2 cup tomato, peeled and diced 2 ounces whole wheat pasta 6 ounces medium shrimp, uncooked 2 tablespoons basil leaves, chopped per serving: 531 Calories (kcal) 17 g Total Fat (28% calories from fat) 45 g Protein 51 g Carbohydrate 259 mg Cholesterol 328 mg Sodium 1. Bring large pot of water to boil for pasta. 2. Meanwhile, place olive oil and garlic in a large saute pan and saute for several minutes untjl tightly browned. 3. Add chicken broth and tomatoes to pan; simmer for 5 to 10 minutes or until tender. 4. Cook the pasta according to the directions on the package. Drain. 5. Add shrimp to pan and cook for several more minutes, until shrimp are opaque. Add basil and toss shrimp mixture with cooked pasta. LEVEL I 2 protein, 1 carbohydrate, 1 vegetable, 1 fat
SHRiMP PASTA POMODGRO-LEVEL II 7 tablespoon olive oil 7 tablespoon garlic, chopped 2 tablespoons fat-free chicken broth, low sodium 1/2 cup tomato, peeled and diced 2 ounces whole wheat pasta 9 ounces medium shrimp, uncooked 2 tablespoons basil leaves, chopped per serving: 619 Calories (kcal) 19 g Total Fat (27% calories from fat) 81 g Protein 52 g Car boh drate 388 mg Cholesterol 392 mg Sodium 1. Bring large pot of water to boil for pasta. ;.::- v'.r. •;. y : .srs srrrs ;:'.;••..'_ : r : s • y r =?.::i ; -.r r.r 1 rrrri. r - ;r. r.:-.'. r.rrrii rrr. "r! browned. 3. Add chicken broth and tomatoes to pan; simmer for 5 to IS minutes or until tender. , : ''"' ; rr -rrrr R::
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Nutrition Plan EATING FOR POWER PER
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INTRODUCTIOI A Note Fr PROGRESS AS
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THERE AR Nutrition expert Carrie Wl
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THE 3 PHASES L " {e tne PWX exercis
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I YOUR BODY FAT PERCENTAGE THE Lowe
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GENERAL GUIDELINES While this plan
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1 WHAT RESULTS TO EXPEC" The P90X N
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LOW-FAT COOKING TECHNIQUES Learning
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ii « I 12
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• LL > U. i I u u S
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PORTION APPROACH During Phase 1, us
Page 26 and 27: I GEt -s 18
Page 28 and 29: FAT SHREDDER MEAL PLAN APPROACH -Re
Page 30 and 31: FAT SHREDDER MEAL PLAN APPROACH .-R
Page 32 and 33: 1-1/2 cups balsamic vinegar 2 table
Page 34 and 35: 1/3 cup shallots, chopped 1/3 cup a
Page 36 and 37: ASPARAGUS SOUP 7-7/4 cups onions, d
Page 38 and 39: VEGETABLE SOUP 10 cups fat-free chi
Page 40 and 41: PROTEIN SHAKE-LEVEL III 1 cup skim
Page 42 and 43: 10 egg whites 4 ounces chicken brea
Page 44 and 45: SPINACH SCRAMBLE-LEVEL per serving:
Page 46 and 47: MUSHROOM OMELET-LEVEL II per servin
Page 48 and 49: CHEF SALAD-LEVEL III ! 5 ounces fat
Page 50 and 51: TUNA SALAD-LEVEL I 6 ounces tuna, c
Page 52 and 53: CHICKEN SALAD-LEVEL II per serving:
Page 54 and 55: ISLAND PORK TENDERLOIN SALAD-LEVEL
Page 56 and 57: SHRIMP STIR-FRY-LEVEL III per servi
Page 58 and 59: BEEF AND BROCCOLI STIR-FRY per serv
Page 61 and 62: KlrimikWilaJrltFiTH! PHASE ENERGY B
Page 63 and 64: LEVEL; rn s W m a p- m en 33 c H to
Page 65 and 66: PROACH 1 medium_.4pp/e 1 cup_Aprico
Page 67 and 68: MEAL PLAN APPROACH
Page 69 and 70: Recipe ENERGY BOOSTER included MEAL
Page 71 and 72: '-..Extra-lean J!Jrger -Low-fat m&,
Page 73 and 74: GREEN APPLE SALSA per serving: 3 pl
Page 75: : ounces boneless, skinless chicken
Page 79 and 80: CHICKEN CAESAR SALAD-LEVEL 12 ounce
Page 81 and 82: 6 ounces canned tuna, in water 1 cu
Page 83 and 84: •-•• mg: s (kcal) rtal Fat im
Page 85 and 86: PORTION APPROACH ENDURANCE MAXIMIZE
Page 87 and 88: RTION APPROACH 1 serving PROTEINS D
Page 89 and 90: each serving = 100 cal. 1 medium„
Page 91 and 92: MEAL PLAN APPROACH • ENDURANCE MA
Page 93 and 94: ROACH; 3 MER ENDU -?.iJ..'. •:.
Page 95 and 96: 4NER en cot Sauce n, medium beans,
Page 97 and 98: vmg: 'kcal) d Fat i fat) otein irat
Page 99 and 100: 'mm BLACK AND WHITE BEAN CHILI 1 te
Page 101 and 102: PASTA SALAD-LEVEL ii 3 ounces pasta
Page 103 and 104: SPICY CHINESE NOODLES-LEV ' ounces
Page 105 and 106: MEDITERRANEAN SHRIMP KEBABS-LEVEL I
Page 107 and 108: PORK CHOP BAKED WITH APPLI 9 ounces
Page 109 and 110: • I ..;. QUICK OPTIONS CONVENIENC
Page 111 and 112: CALORIES PROTEIN CARB. food JACK IN
Page 113 and 114: :EAKFAST SNACK LUNCH SNACK DINNER C
Page 115 and 116: : :'. lEAKFAST 5 LUNCH SNACK DINNER
Page 117 and 118: 4MENTS SNACK LUNCH SNACK DINNER COM
Page 119 and 120: 1MENTS SNACK -,••;)•'•':•
Page 121 and 122: 1ENTS RECIPE INDEX ENTS ^Y Apricot
Page 124: @ y ' "» L_J Q "V Get Results!""
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P90X nutrition plan

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